Name: Playbook - Victor Rodriguez - Weeks 5&6 Day 1
Uploaded: 2022-05-02T01:55:40.505Z
Duration: 45 min
Description: Weeks 5&6 Day 1

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Pause for 2-3 seconds
- Press up engaging your chest

Barbell pause incline bench press (2-3sec)

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Cable fly

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Engage your triceps as you extend your arms

Overhead rope extension

Tricep set

Weeks 5&6 Day 1

Phillip

Left me with a wicked pump bro😮‍💨 11/10

Weeks 5&6 Day 1

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